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Lumbar pain Stretch

Stretches / October 19, 2020

The following is a comprehensive series of low back pain exercises modified and expanded from several different sources. Their purpose is to stabilise the trunk posture by stretching and elongating tight muscles such the back extensors, hamstrings and hip flexors (i.e. Psoas and Quadriceps), while also strengthening the abdominals and gluteals. It is suggested for people with deep, tight back curves, weak abdominal muscles, or those with a posture that is classified as “lower cross syndrome”. It is NOT for those in severe pain, active disc bulges, or where there are pins and needles, strange sensations or pain down your leg. For those conditions please visit the page Low Back Pain Extension Exercises.

While we have graded the exercises as being appropriate for beginners, those of intermediate functional abilities andadvanced abilities, always consult your therapist for professional assessment before attempting these exercises, since they are not necessarily appropriate for all situations. We have aimed these pages mainly for the average person who wants to improve their back.

At our clinic most chronic back pain patients will be given various combinations of the exercises rather than the whole lot, so it is not necessary to do them all to get some improvement. This page should serve as a resource where you can start with beginners exercises and then move into the more challenging intermediate and advanced intensity exercises.

Always remember that the best time to do these stretches is when you feel GOOD or are on your way to recovery. Do not provoke a painful episode by stressing inflamed tissues and always go on the advice of your practitioner.

1. Pelvic Tilt

In this beginners exercise the aim is to flatten the curve of the low back (here the model has also placed his hand under the small of his back and is told to “squash his hand by pushing the back downwards”). The gluteal muscles (backside muscles) should also be squeezed simultaneously and the pelvis tilted drawing in the abdomen.